Suspension straps are excellent tools for bodyweight exercises. They provide better balance and more possibilities to maximize each session. You don’t need to buy a ton of weights just to be able to do the common workouts such as bicep curls. You can just do TRX curls in your home and get the same benefits. Increase your arm and core strength in one go. Make your stabilizer muscles work and improve your posture. Below are the basics of the TRX curls:
How to Perform the Curls on Straps
Select an anchor point that is taller than the intended users. This could be a door through the anchor goes on top of the opening. It could also be a fixed point on the wall or the ceiling. Adjust the straps until they fall about midway to the ground. Now face the anchor and grab the handles. Walk backwards until the straps are taut and lean back while allowing the cables to carry your partial bodyweight.
Keep your body straight from heel to head. Bend your elbows in front of you such that your face is between the handles. Slowly lower your body by straightening your arms, then pull yourself back up again using your biceps. This is one rep. Your feet should be on the ground at all times for support. Much of your weight will be on your heels. Keep your core tight throughout the movement.
How to Change the Level of Difficulty
You should be able to do several of these curls in one set. If it feels too difficult, then make it easier by reducing the percentage of bodyweight that is supported by the straps. One way to do this is to sit on the ground while your perform the curls. Another is to increase the width of your stance to improve balance. Make the distance between your feet wider so you don’t swing from side to side. Consider walking away from the anchor point to increase the angle that you make with respect to the ground when you lean back for the curls.
You can make it more difficult as well by doing the opposite. Walk towards the anchor point such that you are closer to the ground when you lean back. You could also increase the length of the straps to achieve the same effect: greater resistance by transferring more bodyweight onto the horizontal plane. To target both the arms and the core, use one leg for support beneath you instead of two. Or use both feet but place them together. You could also stack them one on top of the other.
